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3-day workout plan Balanced Fitness Three
Strength, conditioning and core in every session, three times a week, for people who would rather be good at everything than great at one thing.
- Level
- Intermediate
- Days a week
- 3
- Per session
- 43–51 min
- Goal
- General fitness
- Equipment
- Dumbbell, Barbell, Cable Machine, Kettlebell, Machine, Battle Ropes
Workout schedule
3 days a week · 15 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~51 min Strength & Sweat A
-
Barbell Squat
Quads · Barbell
4 sets of 8 reps · 2:00 rest
2:00 rest
- Movement
- Squat
- Primary
- Quads
- Also works
- Glutes
- Exercise level
- Intermediate
-
Dumbbell Bench Press
Chest · Dumbbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Triceps
- Exercise level
- Beginner
-
Machine Seated Cable Row
Lats · Cable Machine
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Biceps
- Exercise level
- Beginner
-
Kettlebell Swing
Glutes · Kettlebell
3 sets of 20 reps · 1:00 rest
1:00 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Intermediate
-
Hanging Knee Raises
Abs · Bodyweight
3 sets of 12 reps · 1:00 rest
1:00 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 2 · ~46 min Strength & Sweat B
-
Barbell Deadlift
Abs · Barbell
4 sets of 6 reps · 2:30 rest
2:30 rest
- Movement
- Hinge
- Primary
- Abs, Traps
- Also works
- Glutes
- Exercise level
- Intermediate
-
Dumbbell Seated Overhead Press
Front Delts · Dumbbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Push
- Primary
- Front Delts
- Also works
- Triceps
- Exercise level
- Beginner
-
Wide-Grip Lat Pulldown
Lats · Cable Machine
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Abs, Biceps, Front Delts, Traps
- Exercise level
- Beginner
-
Rowing Sprint
Quads · Machine
5 sets of 1m · 1:00 rest
1:00 rest
- Movement
- Cardio
- Primary
- Quads, Upper Back
- Also works
- Abs, Biceps, Glutes, Hamstrings
- Exercise level
- Intermediate
-
Hand Plank
Abs · Bodyweight
3 sets of 45s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 3 · ~43 min Strength & Sweat C
-
Dumbbell Goblet Bulgarian Split Squat
Glutes · Dumbbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Lunge
- Primary
- Glutes, Quads
- Exercise level
- Intermediate
-
Barbell Incline Bench Press
Chest · Barbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Front Delts, Triceps
- Exercise level
- Intermediate
-
Dumbbell Row Bilateral
Lats · Dumbbell
3 sets of 12 reps · 1:15 rest
1:15 rest
- Movement
- Pull
- Primary
- Lats, Traps
- Also works
- Biceps
- Exercise level
- Beginner
-
Battle Ropes
Abs · Battle Ropes
4 sets of 30s · 0:45 rest
0:45 rest
- Movement
- Cardio
- Primary
- Abs, Front Delts
- Also works
- Forearms, Glutes, Quads, Traps
- Exercise level
- Intermediate
-
Bodyweight Russian Twist
Abs · Bodyweight
3 sets of 24 reps · 0:45 rest
0:45 rest
- Movement
- Rotation
- Primary
- Abs
- Exercise level
- Beginner
About this plan
Who it's for
For people who have trained regularly for a while. You'll need the equipment listed above.
Not the right fit?
- New to training: Low-Impact Foundations, beginner, 3 days a week.
- Can train 4 days a week: Everyday Bodyweight Fitness, intermediate, 4 days a week, no equipment.
- Training at home: Home, No Equipment, beginner, 3 days a week, no equipment.
What to expect
Each week is 50 working sets across 15 exercises, about 2 h 20 min in total.
Sets run from 6 to 24 reps, with 0:45 to 2:30 of rest between them.
Main muscles: Quads, Chest, Lats, Glutes, Hamstrings, Abs, Traps, Front Delts, Upper Back.
How to progress
The plan stays useful for as long as it stays a little hard.
- Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
- Change one thing. Add a rep, a little weight, or a few seconds to a timed move. Keep the old numbers until the new ones feel routine.
- Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.
If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.
Similar plans
Low-Impact Foundations
Joint friendly machine and bike work for anyone returning after a break. Nothing jumps and nothing pounds: progress by adding reps before load.
- Days a week
- 3× a week
- Session
- ~40 min
- Level
- Beginner
- Equipment
- Gym
Home, No Equipment
Three bodyweight sessions you can do in a living room. Build the habit first, then progress by adding a rep to each set before adding a set.
- Days a week
- 3× a week
- Session
- ~35 min
- Level
- Beginner
- Equipment
- No equipment
Everyday Bodyweight Fitness
Four short sessions you can do anywhere, rotating legs, upper body, core and a mixed day. Consistency matters more here than any single session.
- Days a week
- 4× a week
- Session
- ~35 min
- Level
- Intermediate
- Equipment
- No equipment
Gym Starter
Two guided machine sessions a week, the friendliest introduction to the gym floor. Add a small increase once every set reaches the top of its rep range.
- Days a week
- 2× a week
- Session
- ~40 min
- Level
- Beginner
- Equipment
- Gym